Chifukwa Chimene Othamanga Sagwirizane ndi Zomwe Amafuna Zosintha Zowonjezera
Kodi mtsikana ayenera kumwa madzi ochuluka bwanji pa nthawi yochita masewera olimbitsa thupi? Kodi muli ndi ludzu loyenera kulongosola zosowa za hydration?
Nyuzipepala ya American College of Sports Medicine (ACSM) inatulutsa lipoti loyang'anira lipoti la Institute of Medicine (IOM) lomwe limayambitsa kudya zakudya zamadzi, mchere, ndi potassium ndipo zinawonjezera kuti ochita masewera ndi anthu ena ogwira ntchito ali ndi zofunikira zowonjezera madzimadzi.
M'munsimu muli malemba kuchokera ku makina omasulidwa kuchokera ku ACSM:
Ngakhale zambiri za lipotili likunena za zomwe zimafunikira tsiku lililonse, akatswiri a ACSM amati njala sizisonyezeratu bwino momwe anthuwa ayenera kukhalira m'malo mwa madzimadzi ndi kutayika kwa dzuwa pambuyo pochita masewera olimbitsa thupi komanso / kapena kutentha. Matenda asanayambe, nthawi komanso pambuyo pake ndi mbali yofunika kwambiri yowonetsera kutentha kwa thupi ndi kusintha madzi amadzimadzi otaya thukuta.
"Lipotili ndi lofunikira chifukwa limapangitsa kuti anthu asamaganize molakwika pankhani ya kumwa madzi ndi electrolyte. Komabe, ndikofunikira kufotokoza momwe lipotili limagwiritsira ntchito mawu akuti 'tsiku ndi tsiku.' Kudyetsa madzi tsiku ndi tsiku kumayang'aniridwa makamaka ndi zizolowezi zamakhalidwe, monga kudya chakudya kapena kuyenda pamtunda wa madzi. Chachitatu ndi chofunika nthawi ndi nthawi pambuyo pochita masewera olimbitsa thupi, makamaka nyengo yotentha, "adatero President W.
Larry Kenney, Ph.D. "Komabe, uthenga wathanzi wofunikira ndi wofunikira uyenera kukhala ludzu lokhalo sizisonyezeratu bwino zedi zowonongeka kwa thupi kapena zofuna za thupi."
Kusokonezeka kwa madzi m'thupi chifukwa cholephera kusintha madzi pamapeto pa masewera olimbitsa thupi kungachititse kuti kutaya kwa kutentha kwapachire, komwe kumatha kukweza kutentha kwa thupi ndi kuonjezera mavuto pamtima.
Kutaya madzi m'thupi kumakhala koopseza kwa othamanga onse, makamaka omwe sagwirizane ndi ntchito zovuta m'madera otentha.
Kenaka ndi akatswiri ena a ACSM amavomereza kuti kutayika kwa madzi chifukwa cha kutukumula pamasewero olimbitsa thupi kumathandizira kuchepetsa kutentha kwa kutentha ndi mitundu ina ya matenda otentha . Izi zikhoza kuchitidwa ndi othamanga omwe akudzipenda okha asanayambe komanso atatha. Malangizowa akuchokera pa deta yeniyeni yeniyeni ndi zochitika zachipatala zokhudzana ndi othamanga omwe ali ndi matenda okhudzana ndi kutentha.
Lipotilo limatchulidwanso anthu omwe ali otanganidwa kupeŵa kumwa mowa wambiri zomwe zingachititse hyphonatremia , mopitirira malire. Ngakhale hyponatremia ndizosachitika kawirikawiri, ndi chiwopsezo chomwe chikhoza kuchitika pamene othamanga amamwa madzi ochulukirapo, kuchepetsa mphamvu za thupi la sodium. Kawirikawiri amawonekeratu pamathamanga othamanga kwa nthawi yayitali, monga omwe akugwira nawo marathons ndi triathlons. Mauthenga a ACSM omwe amadziwika nawo panopa akuthandizani kuopseza vutoli pokhapokha vuto lofala kwambiri lakumwa kwa madzi, ndipo amapereka ndondomeko zomwe zingathandize kuteteza ngozi zonse za wodwala.
Kawirikawiri, anthu omwe akuchita nawo ntchito zolimbitsa thupi nthawi yaitali kapena zovuta (kuphatikizapo zochitika zonse komanso zochitika zapantchito) ayenera kupitiriza kumvera ndondomeko zowonongeka. Zakudya zamadzi ndi masewera sizowopsya kwa othamanga pamene akudya monga momwe zilili - m'magawo ofanana ndi thukuta lakufa. Madzi makamaka amachotsa ludzu pamaso pa madzi amadzimadzi m'malo mwake, choncho ludzu siliyenera kukhala lokhalo la momwe madzi amadziwidwira mumtundu umenewu.
"Kudalira ludzu loti mudziwe kuti munthu wokhutira ndi zosowa zowonjezereka zimakhala zosakwanira, makamaka pogwiritsira ntchito kale.
Pamene tikukalamba, ludzu imakhala chizindikiro chosasamala cha zosowa za thupi, "anatero Kenney.
Mofananamo, lipoti la IOM kuti liwatsogolere kudya kwa sodium sizingasokonezeke ndi zifukwa zomwe othamanga amachita mchere mwachidwi chakudya chawo ndi kudya zakumwa zolimbitsa thupi akamagwiritsa ntchito, kapena kutentha. Ngakhale kuchepetsa kuchepa kwa zakudya zowonjezera m'matumbo ndi malangizo abwino kwa anthu ambiri, ochita masewerawa amafunikira kwambiri kubwezeretsa masitolo a sodium mu nthawi yochepa.
Kuima kwa malo a ACSM, Kuchita masewera olimbitsa thupi ndi kusinthika kwa madzi, ndilo lamulo lachinayi lokhazikitsa mauthenga othandizira madzi ndi malangizowo kuti ayambe kusungunuka ndi kuteteza kutentha kwapakati pa zolimbitsa thupi.